Category: Relaxation

Ann Grace Yoga, Grounding, Relaxation, Yoga, Yoga for Everybody

The Power of Savasana

Ann

What Heals You – A Seasonal Column by Ann Grace MacMullan published in The Swarthmorean, October 27th, 2023

“To everything there is a season, and a time for every purpose under heaven.”

Ecclesiastes, 3:1

The autumn leaves fall like embers, floating earthward with a fizzle. I imagine the tenuous connection between leaf stem and branch, growing more fragile – over days? Hours? Until that sweet moment of release, and the leaf is sprung free to its delightful descent. It’s the time of beautiful decay; a month in which to witness the beginning of the end. Winter is coming. How many autumns have you seen in your lifetime? How many times have you observed this elegant process of letting go?

Despite witnessing this perpetual change, this relentless turning of the seasons, we somehow think of our own lives as immutable, permanent. We hold on so tightly, to our health, homes, or families; and we can’t fathom letting “it” go. And so, when goodbye comes, we have never practiced it, and it’s unfathomable.

In yoga there is one posture, saved for the end of every session, which helps us practice this surrender to the divine. It’s called Savasana, or Corpse Pose. When I first started with yoga, this was actually my least favorite pose – I couldn’t lie there doing nothing! Alone in silence with my thoughts racing! But after years of yoga, it’s one of my favorite poses; and through its valuable teaching, I recognize it could be the most important one.

Try this powerful pose for yourself. Lie on the ground or your bed or couch and make yourself comfortable: pillows under the head and knees, a blanket for comfort, maybe even a lavender eye pillow over your eyes. Breathe in; then follow your exhalation all the way out. Feel the imprint of your body on the ground, and little by little, try to soften into the support below.

Take a breath in, and on the breath out, let go of one body part at a time, moving from head to toe. Imagine the earth receiving you, holding you. Stay for anywhere from five to ten minutes.

It’s clear to me when I practice this pose of letting go, I’m more than just a body. I can imagine myself dancing joyfully or flying like an eagle. My “me” becomes lighter. Some believe that this essence, soul, or true self, is in fact eternal and will live on beyond the loss of the shell we borrow for this lifetime. So while Corpse Pose helps us recognize that we have to let go of certain aspects of our human experience, lying on the ground doing nothing may also connect us with the bliss of the infinite.

Ann Grace MacMullan is a certified yoga therapist and teaches Chair Yoga and Gentle Yoga classes at the Park Ave Community Center in downtown Swarthmore. She loves to wax poetic on all things wellness related.

Ann Grace Yoga, Breathing Exercises, Meditation, Relaxation, Yoga

Stay Balanced with Balancing Breath

Ann

I tend to get into my head a lot and forget to breathe, which in turn can lead to anxiety and overwhelm. Over time, if not attended to, this can develop into chronic stress!

One of my go-to self-care tools for managing my stress is taking 5 minutes to relax and breathe. As a yoga teacher, I’ve learned a lot of different breath techniques over the years, but the one I come back to again and again is Equal Parts Breath or Balancing Breath.

How to Practice Balanced Breathing / Sama Vrtti:

  1. Sit in a relaxed yet upright posture, or lie down with supports under the head and knees, if needed.
  2. Tune into the natural rhythm of your breath.
  3. Breathe into your belly – not forcefully, but focus on expanding the belly like a balloon on your inhalations.
  4. Breathe in to a count of 3 or 4 seconds, and breathe out to a count of 3 or 4 seconds. 
  5. Gradually lengthen to count to 5 or 6 seconds per inhale and exhale, if it is comfortable.
  6. Come back to your natural rhythm of breath if you need to at any time.

This simple breath exercise has been proven to improve heart rate variability, which is a measure of our resiliency to stress. Give it a try – when you’re sitting in the car, about to have a difficult conversation, when you first wake up or right before bed – your nervous system will thank you!

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Ann Grace Yoga, Energy, Grounding, Meditation, Relaxation, Yoga for Everybody, Yoga Nidra

Summer Relaxation

Ann

Learn Yoga Nidra, the Art of Conscious Relaxation

Give yourself permission to relax and rest, while setting intentions for personal growth and exploring the deeper self.

Yoga Nidra is a guided relaxation practice that includes a systematic sequence of breath and body awareness exercises that naturally calm the mind and nervous system. Tune into the the peaceful vibrations of authentic Himalayan singing bowls.

Bring your yoga mat, pillow, blanket or towel, and any other props you’d like to use to create a comfortable reclining posture. Chairs are available if sitting is preferred.

the Park Ave Room is quiet

Research shows that Yoga Nidra can reduce stress levels, help you sleep better, and improve overall well-being. Himalayan Singing bowls introduce a healing harmonic sound wave that helps dislodge stagnation on the cellular level and bring the body and mind into perfect tune.

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“Set your intention and the sound will carry it to the divine,” Suren Shrestha, Master Teacher at the Atma Buti Sound and Vibrational School

Instructor Bio: Ann MacMullan, E-RYT 500 Yoga Therapist Candidate and Breath Coach, has been joyfully sharing the gift of yoga since 2015. Ann is trained in Yoga Nidra and the Atma Buti Method of Sound Healing. Learn more about Sound Healing with Ann.